Exercising leg muscles helps to shape thigh curves and prevent discomfort such as joint pain.

Lie on your back and lift your legs.

Exercise method: wrap the exercise belt slightly above the knee and lie on your side. Keep your upper body straight, hold your head with one hand and put the other hand in front of you to keep your balance. Then keep this posture and slowly lift one leg like a leg apart, then change legs and repeat the exercise.

Get down and bend your knees.

Exercise method: Fix the two ends of the exercise belt on a chair or furniture at the same height as the ankle, then fix the headquarters of the exercise belt on the heel, lie prone, and naturally place your arms under your face. Then slowly pull the calf to the hip direction, slowly put it down after 1 second, and repeat the leg changing action.

2, abdominal muscle exercise

Through concentrated stimulation and massage on abdomen, abdominal fat can be effectively reduced and abdominal curve can be shaped. In addition, it can help tighten the abdominal muscles and make the abdomen more powerful.

Turn left and right.

Exercise method: separate your feet, sit on the ball, slowly move your center of gravity forward, press the ball with the strength of your hips and waist, and lean back. First turn your waist and abdomen to the right, then roll the ball, then turn left, and repeat this action. Note: you can move slowly and turn your waist and abdomen left and right by the inertia of the ball.

Sit on the ground and lift the ball.

Exercise method: sit on the ground, put your hands back, put the ball between your legs, pick it up and put it down slowly, and repeat the action repeatedly.

Note: When practicing for the first time, you can bend your knees and hold the ball, and then slowly raise and straighten your legs after strengthening your strength. This is the best way to exercise abdominal muscles.

3. Back muscle exercise

Exercising back muscles can not only beautify the back curve, but also alleviate the discomfort such as backache and backache that people who work at their desks for a long time are prone to.

Sit on the ball and stretch your back.

Exercise method: Sit on the ball with your feet apart, behind your hands, push your hips back to make the ball roll back, and at the same time, support your upper body outward, spread your back and collapse. Hold the action for a moment, bring the ball back to your hips and forward, and repeat the action after your body recovers.

Kneel for the ball.

Exercise method: Kneel with your legs, the ball is sandwiched between your upper body and thighs, put your hands on the ball, lean forward with your upper body, support the ground with your hands across the ball, roll the ball forward in the abdomen position, keep your feet off the ground, straighten your legs, make a downward push on the ball, and finally slowly retract your body back to the starting position.

4, neck muscle exercise

Muscle training for neck muscles not only helps to strengthen the muscle strength of the neck, but also helps to relieve shoulder and neck pain and relieve shoulder and neck pressure.

Headrest ball

Exercise method: sit in front of the ball, with your legs bent and your shoulders facing the ball. Then look up, put your head on the ball, shake your head slightly back and forth on the ball, and the ball rolls slightly back and forth.

Attention: Fix the ball to avoid the ball rolling backwards and the human body falling down.

Sit on the ball neck and rotate.

Exercise method: separate your legs on the ball, put your hands on your knees respectively, and turn your head back and forth, left and right. Then turn your head in the opposite direction.

Note: Legs and arms should be well supported, and the head should not rotate too fast. Have you learned all the above muscle exercises?